Improving 10k with regular training

[MMS]

Hi TheEd,

First cycle is done. I had another 4k time-trial this Saturday with an amazing time: new PB 16:09.

I wasn´t expecting this especially after the 3x5min session when I felt it tougher than it was suppose to be.

My last sessions:

Jan 22nd – 3x5min @10k pace – day 15

Night Run
Temp:22C

Rep|Time|Pace|Dist
Wu|11:55|06:00|2,00
01|05:00|04:25|1,13
01|01:00|05:46|0,17
02|05:00|04:30|1,11
02|01:00|05:42|0,18
03|05:00|04:23|1,14
03|01:00|06:02|0,17
Cd|11:14|05:51|1,92
Tot|41:09|05:16|7,82

Took a day of on Wed (day 16). First time in months I had 4 consecutive sessions (day 12 to day 15).
On Thu (day 17) I ran 40min (6,7km / 5:58 pace) in the morning. Friday off and Saturday was the time-trial.

Jan 26th – 4k time-trial – day 19
Night Run
Temp:20C

Km|time|AHR
01|04:04|N/A
02|04:01|N/A
03|04:06|N/A
04|03:58|N/A
Tot|16:09|

This Sunday, an easy bike ride (25km in 1h, ahr 145 bpm. I have a Polar on my bike and unfortunately it´s HR monitor is not compatible with my Garmin watch). Today is off.

I was thinking of repeating cycle 1 times (2k and 1k sessions). Give more time to absorb the work load and then, on cycle 03, we can make some changes if necessary.

Very glad to move things slow and even tough getting some great results.

Cheers

MMS